WARM-UP
3 sets: :45 Row 10 Walking Lunge steps for distance 5 Burpees-to-target (12 in) 1-5 Strict chin-ups 1 set: 5 Box Jumps (20/24 in) 1 Rope Climb 5 box jumps (24/30 in) 4 seated rope L-Sit Pullups 5 box jumps (30/36 in) NOTES
AMRAP 10: 12 Box Jumps (24/30 in) 3 Rope Climb Training AMRAP 10: 12 Box Jumps @ 65% max 9 Pull-to-Stands / 12 Lock offs Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min 3 sets: 1 seated Legless Rope Climb – Rest 2:00-3:00 between sets. Stimulus & Goals
Workout 2: 10 min Today’s Rx Workout 3: 30 min 5 heavy sets: 3 Back Squat – Rest 2:00-3:00 between sets. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 elevated pigeon pose (on box) / side :30 forearm stretch on wall / side
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WARM-UP
1 set: 200-m Run, slow :30 alternating hamstring scoop stretch 3 sets: :30 Running position drill per leg :30 Lean and pull drill :30 Running falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-m run, faster Every 2:00 for 4 sets: 3-5 empty barbell Squat Snatch 2-3 sets: 5 Thruster – Add load each set till workout weight. 1 round: 5 thrusters 100-m run – Use workout weight. Test 3 rounds for time: 15 Thruster (65/95 lb) 400-m Run Training 3 rounds for time: 15 Thruster @ 55% 400-m Run / 1.2 KM Assault Bike, 500M Row, Skierg Competition: Rest Day STRETCHING 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / leg WARM-UP
1 set: 2:00 Row 1 set: 10 Alternating Spiderman Stretch 5 Push Up to Down Dog 10 Air Squats, slow and controlled 5 push-ups to down dog 10 Reverse Lunges 5 push-ups to down dog 10 Pistol or air squats 3 sets: 5-cal row 5 V Ups or chosen scale – Rest :30 b/t sets. NOTES
Test 50-40-30-20-10: Calorie Row 10-20-30-40-50: V Ups – Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc. Training 50-40-30-20-10: Calorie Row 10-20-30-40-50: Russian Twist @ 25% snatch Stimulus & Goals
Competition: 70 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min For time: 800-m Sled Drag (25/45 lb) NOTES
Workout 3: 10 min Every 2:00 for 5 sets: 20 Hand Release Push-ups Max weighted Strict Pullup NOTES
Stretching: 10 min 1 set: :30 hamstring stretch / leg :30 Sit and Reach (straddle) :30 Yoga - Cobra Position 8/13 RX 50-40-30-20-10: Calorie Row 10-20-30-40-50: V Ups – Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc. 8/14 RX 3 rounds for time: 15 Thruster (65/95 lb) 400-m Run 8/15 RX AMRAP 10: 12 Box Jumps (24/30 in) 3 Rope Climb 8/16 RX FIBONACCI FINAL For time: 5-8-13: Deficit Handstand Pushup Double Dumbbell Deadlift (50/70 lb) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB or Dumbbell Overhead Walking Lunge (35/53 lb) 8/17 RX For time with a partner: 1,000-m Row 400-m weighted front carry (70/100 lb) 100 GHD Sit-up 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry. 8/18 RX AMRAP 5: 10 alternating Pistol 30 Double Unders 15 Pull-to-Stands AMRAP 5: 10 alternating single-leg squats 30 double-unders 12 Chest-to-Bar Pullups AMRAP 5: 10 alternating single-leg squats 30 double-unders 9 Bar Muscle up – Rest 1:00 between AMRAPs. 8/19 RX 7 sets for load: 2 Clean and Jerk – Lift once every 3:00. WARM-UP
1 set: 10 Leg Swing / leg 10 alternating Samson stretches 10 unweighted Good Mornings 5 single-arm Dumbbell Power Clean / arm 1 set: 10 lateral leg swings / leg 5 Box Steps / leg (hands on head) 5 D Dumbbell Deadlift 5 DB power cleans 2 sets / partner: 6 Weighted Box Step 4 Dumbbell Squat Clean – Must be unbroken. NOTES
Test / Training AMRAP 20 with a partner: 8 Weighted Box Step (35/50 lb)(20 in) / 25% jerk each hand 8 Dumbbell Squat Clean – One partner completes a round, while the other rests; switch. – Use two DBs for both movements. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min EMOM 15: Minute 1 | 6 Muscle Up Minute 2 | 2 Rope Climb (15 in) Minute 3 | 12 Reverse Lunges (105/155 lb) – Barbell in the back rack position. Stimulus & Goals
Workout 3: 10 min 3:00 L-Sit NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 cat-cow :30 standing pike stretch Hey Ya'll,
Even though a large portion of the ladies will be absent tonight, we are still holding our second to last BBQ of the summer. Feel free to bring a side, we will be covering pop, hot dogs and hamburgers. Also we are 1 month away from our 9-11 fundraiser. We will be passing the hat and doing as many rope climbs and box steps as we can to see how many towers we can climb. All money will be going to Camp Patriot in Libby MT. They do a great job getting veterans involved with outdoor activities and have an amazing pass through rate. We are also working on putting together a competition for September, possibly a snowball comp where everyone ends up on one of two teams for the final WOD. -C- WARM-UP
3 sets: 100-m jog 7 Reverse Lunges / leg 7 KB Single-Leg Deadlifts / each :30 Plank – Build in load on the single-leg KB deadlifts. 1 set: 10 Good Mornings 10 Deadlift 10 banded deadlifts – Use an empty barbell. 5 sets: 3 banded deficit deadlifts – Build in load to your first working set. – Rest 1:00-1:30 between sets. NOTES
Test AMRAP 12: 12 Deadlift (105/155 lb) 12 Bar Facing Burpee Training AMRAP 12: Burpee + Tire Flip Jump Through Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min 3 sets: 3 deficit banded deadlifts (2 in) – Keep all sets unbroken. – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 rounds for time: 24/30-cal Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves WARM-UP
:30 Row (easy pace) :30 alternating Samson stretches :30 Ring Rows 1 set: :30 row (moderate pace) :30 Push Up to Down Dog :30 Jumping pull-ups 1 set: :30 row (moderate pace) :30 Plank :30 Pullups 1 set: :30 row (fast pace) :30 Pushups :30 pull-ups On an 8:00 clock: Build to a heavy 5-rep Push Jerk from the floor 2 sets: 5 pulls on the rower 4 pull-ups 3 push jerks Test For time: 1000 meter Row then, 5 rounds: 25 Pullups 7 Push Jerk (95/135 lb) Training For time: 1000 meter Row then, 5 rounds: 25 Pullups, banded strict pull-ups, Ring Rows, Jumping pull-ups 7 Push Jerk (60% ) Stimulus & Goals
Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side WARM-UP
1 set: :30 Row (easy pace) :30 alternating Samson stretches :30 Ring Rows 1 set: :30 row (moderate pace) :30 Push Up to Down Dog :30 Jumping pull-ups 1 set: :30 row (moderate pace) :30 Plank :30 Pullups 1 set: :30 row (fast pace) :30 Pushups :30 pull-ups 3 sets: 5 pulls on the rower 4 pull-ups 3 Push Jerk NOTES
Test / Training 5 sets: 3 Shoulder Press – Build to a heavy set of 3 and maintain for all 5 sets. Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min 2007 GAMES EVENT 1 For time: 1000 meter Row then, 5 rounds: 25 Pullups 7 Push Jerk (95/135 lbs) Stimulus & Goals
Workout 2: 15 min 3 sets: 3 Shoulder Press – Pause at the top of each rep for :03. – Rest 3:00 between sets. NOTES
Workout 3: 15 min 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 banded side steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 30 reach, roll, and lift 50 banded face pulls U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. WARM-UP
2 sets: 2:00 Assault Bike, Row, Skierg :20 Jumping Jack 10 unweighted Good Mornings 10 Walking Lunge + twist 5 Pushups, slow 5 push-ups, fast 10 Air Squats NOTES
Test / Training Loredo 6 rounds for time: 24 Air Squats 24 Pushups (or knee push up) 24 Walking Lunge 400-m Run Compare to 9/3/20 Stimulus & Goals
Strategy
Competition: 75 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min Every 2:00 for 20:00: 1 Power Snatch 1 Hang Squat Snatch 1 high hang squat snatch Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Couch Stretch / leg 1:00 Banded Shoulder Stretch / Side |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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